By performance I am referring to loss of breath and fatigue of muscles, not penis stuff. I lift regularly and I am in pretty good athletic shape, but during sex I get winded super fast and my muscles begin cramping after about 10-20 minutes. I wanna be a stud.

Easier said then done. Ever have one of those days where you try to see how many times you can have sex in a day? After time five you are shooting dust and everything aches. Than you do not have sex for a few days afterward

Make the orgasm not the goal. It's not a sprint. It's not a 5k. It's not a 10k. Make it a marathon and slow it down and find a pace you can go forever. If you try to run a marathon as a relay using only yourself to tag in and out you're gunna have a bad day. Plus, if you can do a marathon, 10k's are easy to pull off on a regular basis and most people can't even do that.

"How many times?" should not be the question, "How long can you go?" should be.

How long can you go shouldn't even be the question. Sex can be anything. It can be a hot and passionate five minutes in a park where you can get caught. Or it can be an hour long drunk session. All have their pros and cons and all can become memorable

Also, realize that having higher endurance will not make you better at sex. That requires being an attentive partner, paying close attention to your companion's reactions, and anticipating what he or she will enjoy.

I recommend rowing and rock climbing. I used to swim a lot, and had more stamina than anyone I knew, then I started climbing and rowing. I try to beat my old times for both. I also extend the distance I row.
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You'll always want to start with the cock push-ups to get the heavy stuff out of the way. Make sure you include a proper warm-up (like watching porn) and include plenty of assistance work to prevent injuries.

I am confused and don't understand? A program with progressive resistance? Do you mean I need to do more SS? (I already do) Or a progressive resistance sexual program? Like do 3 sets of 15min, 20min, 25min sexual sessions a day with a girl, and then slowly increase? Additionally maybe switching out my sexual workout equipment for something with more resistance as I get better?

I 've never been more disappointed in a thread. It's like it just hit me how shitty this subreddit has become. If you scan through the comments, 70% of them are a circle jerk response to whore some karma. Few of the comments offer some legitimate advice but everything else is garbage. This is not atypical.

I subbed to this reddit a while back. There is not too much to it beyond squats and oats. the occasional circle jerk for a self esteem boost is cool but it never ends here. As you pointed out it's all a bunch of people using one liners and not really thinking about the question presented, have more sex! Has been the answer at least ten times. Personally op if you read this, I would say it depends on where you are at now. You say you are in good shape as is so maybe try some kettle bell swings and work on your core a bit more. But by the sounds of it you are doing fine, the best sex always leaves you a sweaty mess that just wants to make you fall asleep with sloppy juices still on you. And remember, don't forget to play with the clitoris or the butthole!

I think you're taking this a bit too seriously. I've seen some great advice on here, things that I've implemented in my workout with positive results. Are there some assholes? Sure. Welcome to the internet. But generally, I've found Fittit to be a good resource, especially for beginners.

Diet has a huge impact on your endurance. I never realized it until I went from eating fast food every day to eating healthy. Do kettlebell swings. They get your hips strong and help with your endurance

Ohh this is good. I will be having sex with my GF and then she will be like, wow you seem to be getting better. And I will be like, I am only at 5% of my maximum power level. And then I will take off my 50 lb chest weight, and my 20 lb ankle and wrist weights and then her scouter will get totally fucked up.

You need strength and stamina both. Anyone who tells you otherwise is sexually inexperienced. HIIT style conditioning will build up your endurance tremendously for short bursts of high intensity activity and for sustained moderate intensity activity. Swimming and cycling are great choices for your HIIT, running not so much in my experience.

Squat, bench, deadlift will all make you fuck better. Get strong and get your work capacity up and you'll be a stud.

Because sex requires not just CV stamina but also muscular endurance you should look into circuit training. The easiest would be cross fit that's becoming all the rage now. simple google search can give you a circuit training program that will be easy to follow.

There is a lot of customization that helps you get started. Select the days you can work out, the type of equipment you have available, and your existing physical fitness. Once that's plugged in, their system will display a list of exercises for you that focus primarily on 3 things; flexibility, endurance, and control (kegels). I'm going to finish my round of Insanity and then start on that Sex Olympian workout.

You can up your performance by fucking all those men you fantasise about. Ensure that the men weigh more than you female partner and that you go harder. Thus, when (if) you go back to your female partner, she will appear lighter and easier to fuck longer.

I don't know about not penis stuff. Honestly, just go to a gym and figure out at home what you're bad at, then do shit to focus on that at the gym.

As for anyone who came here and expected something else, try kegels (google it, it's different between men and women). That shit really helps making sex feel even better while allowing you to have more fun.

Keys are core strength and stability (planking), muscular endurance w/r/t lower back (deadlifts, high reps, and running), and ability of your arms to hold a static position (planking, mixing arm position up).

There was a program picker site with a "sexual athlete option".... I remember "weighted kegels" was one of the exercises. That's actually as close to a cock push-up as you're going to get. Other than that, I think HIIT and weighted hip thrusts were key.

Check out the Couch to 5K running program. It's a gradual program that builds up your aerobic stamina until you can run a 5K without stopping to walk. Your problem is aerobic stamina/endurance and you need to follow an aerobic routine to better yourself in that area. Lifting doesn't really help out there.

Dr. Drew of Loveline fame once proposed that Sprinters were much better in bed than endurance runners. He said that the burst energy is what makes the difference. To be honest I guess it all depends on what you're doing and what the girl likes. Slow long grind vs. some really furious stuff. I would tend to work on that endurance with long distance cardio and then get the burst energy with power cleans, deadlifts and squats. Also, most importantly, I think you just have to stop worrying so much about the physical aspect and more about the emotional sexual aspects of sex.

Realistically though, swimming. Biking won't do much, trust me on this one: I'm a cyclist. It gives me great stamina, but mainly for my legs. I don't thrust with my quads or calves, so unfortunately it hasn't helped me much. If you flex your core while doing sprints, maybe then. But I can't really see that helping much in the bedroom besides giving you a really solid core, mainly because you're not doing much movement with your core on a bike (you save energy that way for long rides). And running, that doesn't really involve your core much. I ran for a while before my arthritis forced me on the saddle of a bike. Again, great endurance but just for running. You haven't incorporated your core at all, besides the whole "keeping you upright" thing. So swim. That shit... That's a full body workout, and puts use to all the sexy-time muscles in your body. Except your penis, but that's why we masturbate: practice.

Kegel exercises for men. Its that muscle that you clench when you are trying to hold in your piss, or clench your ass. Tighten, hold for a second release. An good way to incorporate this into your day, every time your in the car and at a stop light, do it until it turns green.

"PC muscles control the flow of semen and urine, the firmness of your penis during erection and the shooting power of your ejaculation."